Nutrition Guide: Iron
Whole foods with the highest amounts of iron…
- All
- Beans & Legumes
- Eggs & Dairy
- Fruits
- Grains
- Herbs & Spices
- Nuts & Seeds
- Poultry & Meats
- Seafood
- Vegetables
Soybeans
Amount: 1 cup cooked (172 g)
Iron: 8.84
Lentils
Amount: 1 cup cooked (198 g)
Iron: 6.59
Spinach
Amount: 1 cup (30g)
Iron: 6.4
Sesame Seeds
Amount: .25 cup dried (36 g)
Iron: 5.24
Garbanzo Beans (Chickpeas)
Amount: 1 cup (164 g)
Iron: 4.7
Lima Beans
Amount: 1 cup (188 g) cooked
Iron: 4.5
Olives, Black
Amount: 1 cup (134 g)
Iron: 4.44
Navy Beans
Amount: 1 cup cooked (182 g)
Iron: 4.3
Swiss Chard
Amount: 1 cup cooked (175 g)
Iron: 3.96
Kidney Beans
Amount: 1 cup (177 g)
Iron: 3.93
Black Beans
Amount: 1 cup cooked
Iron: 3.6
Pinto Beans
Amount: 1 cup (171 g)
Iron: 3.57
Edamame
Amount: 1 cup (155 g)
Iron: 3.5
Tofu
Amount: 4 oz (113 g)
Iron: 3
Pumpkin Seeds
Amount: .25 cup shelled (32.25 g)
Iron: 2.84
Quinoa
Amount: 1 cup cooked
Iron: 2.8
Cashews
Amount: .25 cup (40 g)
Iron: 2.67
Split Peas
Amount: 1 cup cooked (196 g)
Iron: 2.5
Tempeh
Amount: 4 oz (113 g)
Iron: 2.42
Lamb (Grass-fed)
Amount: 4 oz loin roasted
Iron: 2.4
Barley
Amount: .33 cup dry (61.3 g)
Iron: 2.21
Collard Greens
Amount: 1 cup cooked (190 g)
Iron: 2.15
Green Peas
Amount: 1 cup (138 g)
Iron: 2.12
Beef (Grass Fed)
Amount: 4 oz steak cooked (113 g)
Iron: 2.04
Parsley
Amount: .5 cup (30.4 g)
Iron: 1.88
Potatoes
Amount: 1 cup baked (173 g)
Iron: 1.87
Brussels Sprouts
Amount: 1 cup cooked (156 g)
Iron: 1.87
Sunflower Seeds
Amount: .25 cup (35 g)
Iron: 1.84
Oats
Amount: .25 cup uncooked (39 g)
Iron: 1.8
Bok Choy
Amount: 1 cup cooked (170 g)
Iron: 1.77
Peanuts
Amount: .25 cup (36.5 g)
Iron: 1.67
Asparagus
Amount: 1 cup (180g)
Iron: 1.6
Whole Wheat Pasta
Amount: 1 cup cooked (140 g)
Iron: 1.5
Rye (Whole Grain)
Amount: .33 cup dry (55.8 g)
Iron: 1.47
Sweet Potato
Amount: 1 cup (200 g)
Iron: 1.4
Buckwheat
Amount: 1 cup cooked (168 g)
Iron: 1.34
Beets
Amount: 1 cup (170g)
Iron: 1.3
Mustard Greens
Amount: 1 cup cooked (140 g)
Iron: 1.22
Kale
Amount: 1 cup (130 g)
Iron: 1.2
Chicken (Pasture-raised)
Amount: 4 oz breast roasted
Iron: 1.18
Turnip Greens
Amount: 1 cup cooked (144 g)
Iron: 1.15
Leeks
Amount: 1 cup cooked (104 g)
Iron: 1.14
Millet
Amount: 1 cup cooked (174 g)
Iron: 1.1
Broccoli
Amount: 1 cup (156 g)
Iron: 1.05
Tuna, Yellowfin
Amount: 4 oz (113 g) baked
Iron: 1.04
Cabbage
Amount: 1 cup (150 g)
Iron: 0.99
Romaine Lettuce
Amount: 2 cups (94 g)
Iron: 0.91
Winter Squash
Amount: 1 cup cooked (205 g)
Iron: 0.9
Walnuts
Amount: .25 cup (30 g)
Iron: 0.87
Almonds
Amount: .25 cup (23 g)
Iron: 0.86
Raspberries
Amount: 1 cup fresh (123 g)
Iron: 0.85
Avocados
Amount: 1 cup, sliced (146g)
Iron: 0.82
Brown Rice
Amount: 1 cup cooked (195 g)
Iron: 0.82
Green Beans
Amount: 1 cup (125 g)
Iron: 0.81
Turkey (Pasture-raised)
Amount: 4 oz light meat roasted
Iron: 0.81
Flaxseeds
Amount: 2 tbs ground (14 g)
Iron: 0.8
Papaya
Amount: 1 medium (276 g)
Iron: 0.69
Salmon
Amount: 4 oz (113 g) wild, broiled
Iron: 0.69
Basil
Amount: .5 cup (21 g)
Iron: 0.67
Scallops
Amount: 4 oz (113 g) steamed
Iron: 0.66
Summer Squash
Amount: 1 cup cooked (180 g)
Iron: 0.65
Fennel
Amount: 1 cup raw (87 g)
Iron: 0.64
Strawberries
Amount: 1 cup (144 g)
Iron: 0.59
Eggs (Pasture-raised)
Amount: 1 lg hard boiled
Iron: 0.59
Sea Vegetables
Amount: 1 tbs dried (5 g)
Iron: 0.56
Grapes
Amount: 1 cup (151 g)
Iron: 0.54
Onions
Amount: 1 cup cooked (210 g)
Iron: 0.5
Tomatoes
Amount: 1 cup (180 g)
Iron: 0.49
Pineapple
Amount: 1 cup (165 g)
Iron: 0.48
Miso
Amount: 1 tbs (17 g)
Iron: 0.43
Blueberries
Amount: 1 cup (148 g)
Iron: 0.41
Bell Peppers
Amount: 1 cup (92 g)
Iron: 0.4
Cauliflower
Amount: 1 cup (124 g)
Iron: 0.4
Carrots
Amount: 1 cup (122 g)
Iron: 0.37
Watermelon
Amount: 1 cup (152 g)
Iron: 0.36
Shrimp
Amount: 4 oz (113 g) lg steamed
Iron: 0.36
Corn, Yellow
Amount: 1 cooked (77 g)
Iron: 0.35
Cantaloupe
Amount: 1 cup (160 g)
Iron: 0.34
Mushrooms, Shiitake
Amount: .5 cup (72.5 g)
Iron: 0.32
Pears
Amount: 1 medium (178 g)
Iron: 0.32
Bananas
Amount: 1 medium (118 g)
Iron: 0.31
Mushrooms, Crimini
Amount: 1 cup (72 g)
Iron: 0.29
Cucumber
Amount: 1 cup raw (104 g)
Iron: 0.29
Eggplant
Amount: 1 cup cooked (99 g)
Iron: 0.25
Cranberries
Amount: 1 cup fresh (100 g)
Iron: 0.25
Apple
Amount: 1 Medium (182 g)
Iron: 0.22
Kiwifruit
Amount: 1 2" fresh (69 g)
Iron: 0.21
Mangos
Amount: 1 cup (165 g)
Iron: 0.2
Celery
Amount: 1 cup raw (101 g)
Iron: 0.2
Figs
Amount: 1 medium fresh (50 g)
Iron: 0.19
Cheese (100% Grass-fed)
Amount: 1 oz cheddar
Iron: 0.19
Apricots
Amount: 1 whole (35 g)
Iron: 0.14
Cilantro
Amount: .5 cup (8 g)
Iron: 0.14
Oranges
Amount: 1 medium (131 g)
Iron: 0.13
Grapefruit
Amount: .5 medium (128 g)
Iron: 0.12
Yogurt (Grass-fed)
Amount: 1 cup whole milk
Iron: 0.12
Plums & Prunes
Amount: 1 fresh (66 g)
Iron: 0.11
Arugula
Amount: .5 cup (10 g)
Iron: 0.1
Lemons & Limes
Amount: .25 cup (61 g)
Iron: 0.05
Cow’s Milk (100% Grass-fed)
Amount: 4 oz (122 g)
Iron: 0.04
Chia Seeds
Amount: 2 tbs (28 g)
Iron: